314 Week of 6/18
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MondayTuesdayWednesdayThursdayFridaySaturday
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6/186/196/206/216/226/23
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WarmupWarmupWarmupWarmupWarmupWarmup
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2 Rounds500m Row3 Rounds400m RunRun/RowRun/Row
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400m RunArm Circles1 Minute/Station250m Row3 Rounds3 Rounds
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10 Walking LungesArm SwingsJump Rope3 Rounds10 Pullups10 Pullups
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10 PushupsTrunk TwistLight KBS10 R. KBS10 Pushups10 Pushups
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10 Ring RowsBow BendSitup5 R-Arm KB Snatch10 Situps10 Situps
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10 Air SquatsActive PigeonAir Squat5 L-Arm KB Snatch10 Air Squats10 Air Squats
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T-Glutes/T-Hips5 Strict Pullups10 Hip Extensions10 Hip Extensions
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StrengthLeg SwingsEndurance
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Back SquatThen, PartnerStrengthStrengthWOD
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6x5 @ 80%Burgener Warmup120 Calorie RowSquat Clean + Jerk
Pause Back Squats
From Comp Train
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Alternate with 5-10 Strict Pullups
Alternate Every 20 Cal
15 Minutes to work to heavy complex
5x3 @ 70%+10“Open Test”
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Weightlifting16 Shuttle RunsThen,AMRAP 20:
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WODNot for timeAlternate Every RunClean Pulls50 Wallballs (20/14)
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10-1 Thruster 95/6535 Double Unders Before Each80 Calorie Row5x3 @ 110% Max Clean50 Double Unders
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1-10 Bar Facing Burpee10 Hang Power Snatch 75/55Alternate Every 20 Cal40 Box Jumps (24/20)
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8 Hang Power Snatch 95/6510 Shuttle RunsWOD40 Toes to Bar
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Cashout6 Hang Power Snatch 135/85Alternate Every Run21-15-930 Chest to Bar Pull-ups
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1 Minute AMRAP V-Ups4 Hang Power Snatch 165/110Box Jumps 24/2030 Burpees
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1 Minute Right Side Plank2 Hang Power Snatch 185/125WODRing Dips20 Cleans (145/100)
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1 Minute AMRAP V-Ups
200m Suitcase Carry 70/53
Deadlift 155/10520 Jerks (145/100)
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1 Minute Left Side PlankWOD- Change sides any timeWB Situp 20/1410 Snatches (145/100)
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1 Minute AMRAP V-Ups12 Minute AMRAP20 KBS10 Ring Muscle-ups
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1 Minute Plank
10 x 1-Arm DB S2OH Right 50/35
200m Goblet CarryCashout
Optional - Partner for 30 Minutes
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20 Situps20 1-Arm Russian KBS100 Pushups
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10 x 1-Arm DB S2OH Left 50/35
- 10/side
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20 Situps200m Rack Carry
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20 Goblet Squats
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Cashout200m Waiter's Carry
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50 Strict Pullups/Ring Rows20 KBS
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